Personal Trainer Palo Alto

Personal Trainer Palo Alto

YOUTH NUTRITION

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YOUTH FITNESS & NUTRITION PROGRAM

Just like adults, many teens struggle with staying fit and keeping those extra pounds off.  Body image and the desire to measure-up to peers can consume a young mind and may lead to unhealthy and sometimes drastic weight-loss measures the results of which could have lasting negative effects on a body and mind. Skipping meals, eliminating entire food groups, crash dieting and over-the-counter diet aids are not the answer and teens need to be shown the correct way to achieve the body they want and to live a safe and healthy life.

It is important to understand that because teens have not fully developed, they should not follow a health and fitness program designed for an adult.

At Palo Alto Fit, we recognize that teens require their own personalized program and therefore, we have developed one built specifically for this age group.  This program breaks down the essentials and instils the importance of healthy meals and the right amount of exercise for now, and into the future.

ENERGY BALANCE

Here’s a math formula that all teens should understand:

Calories In – Calories Out = Energy Balance.

If weight loss is the goal, then a negative energy balance must be achieved i.e. take in fewer calories than expended.  To understand this equation is to understand that too many calories consumed, without expending them, will put a person out of balance or over-weight. It’s simple math that teens need to learn now if they wish to enjoy life in a healthy state and in a healthy weight zone.

Youth Training
Youth Training

HEALTHY SNACKS AND MEALS

Mornings can be a challenge as it seems that everyone is in a hurry to get somewhere. The morning chaos can add to the stress of making suitable breakfast choices. We’ll talk to your teen about the benefits of eating a healthy, high-protein breakfast that is easy and quick to prepare – an alternative to high-calorie sugary cereals or, no breakfast at all.  We’ll help to encourage the elimination of high-calorie foods and sugary beverages while teaching your teen healthier alternatives that taste just as good or better!

Cookies, chips and other prepared foods might be an “easy” after-school snack but so are fruits, vegetables, air-popped popcorn and yogurt. As parents, it’s up to you to provide these healthy foods and encourage your teen make good choices…lead by example and, get your teen involved in the preparation.

Fast-food restaurants are an easy and affordable option for teens however, they can be full of tempting, high-calorie, nutrition-deficient foods. Most popular fast-food restaurants have been forced to include healthier choices on their menu; however, it remains a challenge to navigate that menu-board. We’ll show your teen that they don’t have to avoid dining out with friends and we’ll show them how they can manage their calorie intake when they do.

SCHOOL LUNCH

The school cafeteria may not have the best options for your teen’s health and weight-loss goals so why not pack your own? There’s nothing wrong with preparing your own healthy lunch – a sandwich made with whole grain bread, fresh fruit and a yogurt is just an example of a healthy alternative to school cafeteria food.

If this example doesn’t sound appealing, we’ll find one what does. It helps to get your teen involved in choosing what goes into their lunch, they will be more likely to eat it. We’ll talk about the benefits of knowing what’s in your teens lunch, the hidden calories in prepared meals and the cafeteria offerings that may have little to no nutritional value.

Youth Training
Youth Training

DRINK MORE WATER!

One can of soda contains roughly 150 calories which comes from extreme levels of sugar and/or fructose corn syrup – about 40 grams!

One can of soda every day for one year can translate to roughly 10lbs of weight-gain.

Your teen needs to understand the negative impact of drinking soda and other sugary drinks. If drinking more water doesn’t sound appealing, we’ll demonstrate how to get more water into their diet.

GET MOVING!

Let’s discover what activity works best for long-term success. Walking, swimming, soccer, bike-riding or a gym workout; whatever activity appeals to your teen should be something for them to look forward to.

Just get your teen away from the front of a screen and outdoors. Again, teach by example – invite your teen on a walk…make it family activity. If the activity isn’t a chore, achieving at least 60 minutes a day should not be something you’ll have to nag them about. Working with one of our Youth Personal Trainers will help to reach that 60-minute goal along with an age-specific personalized program.

Youth Training
Youth Training

GET PLENTY OF SLEEP

Teens require at least 8 to 9.5 hours of sleep a night. Typically, teens stay up late regardless of early-morning classes and therefore, don’t get enough Z’s. And when teens are tired they don’t have the energy to motivate themselves to be active and they often turn to high-sugar snacks to stay alert.

It’s a spiral effect! Not enough activity causes weight-gain – not enough exercise makes it harder to sleep – not sleeping enough reduces your motivation to exercise which causes weight-gain.  Let’s get them more sleep.

By following a relatively simple regimen there is no reason why kids cannot achieve a stronger body or a healthy weight loss of 1 – 2 pounds a week and then maintain.

Let’s face it…overweight teens are more likely to turn into overweight adults so why not learn the importance of healthy living now. Being overweight puts a child at risk for developing serious medical conditions like diabetes, kidney problems and heart disease. Let us teach your kid the importance of regular exercise and how to make healthy eating decisions that they can take with them into adulthood.

You will find additional information in the “Teens Take Charge” booklet in our download section at the bottom of the page and please feel free to contact us if you need additional information.

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OUR STUDIO

ADDRESS

401 Lambert Ave

Palo Alto, CA

PHONE

(650) 441-0347

E-MAIL

OPENING HOURS

Monday - Friday   :  6AM - 8PM

Saturday   :  6AM - 12PM

Sunday  :  Yoga / Meditation Classes